13 Superfoods you must know about

SUPERFOODS

The term “superfoods” was coined in 2007 to define a class of foods being marketed as foods with supposedly above average health benefits as a result of its nutrition analysis and nutritional density. The superfoods category was projected to be a billion dollar industry within a few years and has continued to grow in some areas. Though the superfood industry began to decline after 2103 the term superfood is now widely used and carries meaning for many consumer and health coaches.

In some places such as Europe, the marketing of products called “superfoods” is prohibited because of its unauthorized health claim. The European Food Information Council stated that “it is impractical for people to have a diet based only on super foods when nutrients are provided readily from a diet based on a diversity of foods, especially a diet including fruits and vegetables.” Some dietitians agree that this term is meaningless and that the concept should be dismantled.

I however as a practicing nutrition counselor have a sweet spot for the term. Though it is practical to see the use of this term through the eyes or marketing and it is wise to discern that the term ‘superfood’ has no scientific back up for how nutrient rich a food is. The category does give rise to a class of foods that seem to carry a particular nutrient power.

In some ways, I think this term would be obsolete if the worlds food system wasn’t so riddled with soil contamination, chemical fertilization, trucking, packing, and selling. For example, broccoli is a superfood! Especially if it comes from your local organic farm or your CSA box or even better, your own garden. Shiitake mushrooms, oregano, parsley, cauliflower are all all-star players in terms of nutrition density and could be consider superfoods. Superfoods at a fundamental level are local, organic, flavorful, and come from a good source. You can taste and feel the difference. Exotic and hard to cultivate foods are not necessarily the only superfoods in town. In fact, a real super food is one that comes from the land that you live on and can be cultivated close to home.

I live in California and this year was a blackberry year. There is a prolific blackberry patch at the end of my favorite trail hike. There is nothing like going for hike, working up your cardiovascular system only to come out of the woods and straight into a berry patch. Pretend you are a bear, or a little kid. Stand there until your figures are stained, you have few good pricks from the thorns, and you have smile from ear to ear. Superfood? That is what I am talking about. Jam packed with nutrition, wild-harvested, straight from Pachamama, free, flavorful, and fun. It doesn’t really get any better than that.

None the less, everyone always asks me for superfood list. So what is this blog post about? The superfoods I will be talking about here are the ones that pack a good bang for their buck. These are the foods that I would chose to travel with. These superfoods take up little space and provide a nutrient profile that is seriously exciting, unique and could be defined as power houses. These “superfoods” are pure and have high-quality nutrition and designed to deliver powerful nutrition that assimilates into your body quickly. Many of these foods have exciting disease fight capabilities, are valuable helpers in assimilating nutrients, and are chalked full of antioxidants.

Remember superfoods pack a nutrient punch but like all foods they aren’t meant to be a category of food all on their own. Try adding in a few new superfoods to your meals. Superfoods are a part of the whole foods diet and add to the disease fighting, gut repairing, mood enhancing team that you want on your side. Superfoods help to drive home to concept that food is medicine.

POWERFUL SUPERFOODS

#1 AVOCADO

Avocados are known for their creamy, silky, texture and can be rich in flavor. Avocados are healthy source of fat and a good source of plant-based protein. Their greenish-yellow pigment also offers carotenoids, and important antioxidant. 1 cup or one small-medium avocado provides 20-25 grams of total fat, more than 80% of the avocado’s total calories. Fat is the vehicle for healthy absorption of nutrients, so adding a ½ of an avocado to your meal will help you better assimilate other nutrients that you are consuming. Some research suggest that avocados are a healthy monosaturated fat that contributes to healthy heart-related benefits. Avocados may also benefit in blood sugar control, insulin regulation, weight management, and brain function. They are a perfect substitute for an oil-free diet and working with healthy whole-food fats.

Substitute an avocado for oil in a salad dressing.
Replace traditional mayonnaise with an avocado when making a sandwich.
Avocado and chocolate? Try a cocoa-avocado mousse as a healthy dessert option.

#2 AVOCADOS

Almonds have been deemed one of the “perfect healthy snacks.” They are high in monounsaturated fats (those are the good ones) and are low in carbohydrates making them easy to burn and digest but keep you going and satisfied for a while therefore reducing your appetite and maintaining your weight. They are warming in nature which means they increase your internal temperature which may help to boost your metabolism and help you burn calories while you digest your almonds! Now that is your food working for you. Almonds are a direct source of plant-based protein. There are now many studies that indicate that eating almonds as a snack is healthy for the heart because it reduces the risk of heart disease and cholesterol, protects against high blood pressure and atherosclerosis. Almonds, like all plant-based foods have no cholesterol and therefore as an alternative to non-plant-based choices almonds will reduce the risk of disease and increase health.

Try soaking your almonds overnight and dehydrating them in the oven at 200 degrees F for extra nutritional availability and flavor
Almonds make a great non-dairy milk
Toast your almonds to release those yummy oils for added texture and flavor

#3 BLUEBERRIES

Blueberries have long been valued for their unique anti-inflammatory phytonutrients. Blueberries are considered a favorable food when reducing the risk for heart disease, these little fruits are packed with antioxidants and phytoflavinoids (the good chemicals). These berries are also high in potassium and Vitamin C making them the top choice of doctors and nutritionists. Blueberries are also anti-inflammatory. Some studies show that blueberry intake may improve nervous system responses, most likely by helping to protect nerve cells from oxidative damage. A final area of health research of these superfood all-stars is in preventing the risk of cancer. Blueberries have something called stilbenoids present, a phytochemical that has being studied as a chemoprotective (cancer-preventing) and tumor suppressing.

Add blueberries to your breakfast either in the form of fresh, forzen, or dried.
Fresh or dried blueberries add a colorful punch meals including breakfast, salads, and deserts.
Blueberries make a great snack anytime of the day.

#4 BEE POLLEN

Bee Pollen is on the six gifts from the very special insect the Bee. Be careful where you source this precious medicine as we must take extra precautions these days to make sure that we are putting our money into high-quality, locally source and kindly harvested Bee products. Please go to your local Farmer’s Market to find this superfood. Bee Pollen is an anti-inflammatory, antioxidant, allergy fighter, dietary supplement, and mood booster. Bee pollen is a great source of vitamin and minerals. Bee pollen regulates the hormonal system while increases metabolic activity. Because of its shear density of nutrients bee pollen can prevent or help the recovery of malnutrition. Bee pollen comes in granules and can be added to your breakfast cereal, smoothie or evening chia pudding for an extra boost.

Add a few grains of pollen to your water to get extra nutrition throughout the day.
Bee pollen should NOT be consumed every single day.
Get bee pollen from a local, sustainable source.

#5 CACAO

There are numerous benefits including antioxidant benefits of raw cacao. It is also very high in magnesium, loaded with fiber, and is a great source of natural iron. Have you ever noticed that chocolate makes you feel good? Probably known best for is natural mood elevation and anti-depressant qualities, cacao is a source of the release three neurotransmitters for that slightly “high” feeling. In the ways of the ancient Mayans, it was considered one of the foods of the Gods and is used ceremoniously with prayer and is known as a ‘heart-opener’ Over used, mixed with sugar and milk solids most people use chocolate to feed their sweet tooth and do not have a relationship with the benefits of real raw cacao. Raw organic cacao has a antioxidant score 40 times higher than blueberries. It is the highest source of plant-based iron. Cacao contains magnesium for a health heart and brain function and is also high in calcium. The calcium-magnesium ration in cacao makes calcium easily assimilated and is beneficial for health bones, muscles, and supports good circulation and blood flow.

Always buy organic and fair-trade cacao.
Add a tablespoon to your morning smoothie for that early morning boost.
Through some cacao nibs into your favorite healthy trail mix.

#6 CHIA SEEDS

Chia seeds have become a popular superfood and with good reason. Chia seeds mean “strength” in Mayan language. These tiny seeds pack a nutritional punch loaded with omega-3 fatty acids, plus manganese, calcium, and phosphorus. Just one ounce of chia seeds contains 11 grams of fiber, so they are wonderful for relieving constipation and improving heart health. They have a high antioxidant value making them a great food for premature aging and they are anti-inflammatory. Chia seeds can help regulate cholesterol and lower blood pressure making them heart healthy. Chia seeds are high in linoleic acid, a fatty acid that helps the body absorb fat soluble vitamins. There may be some evidence that chia seeds can aid in treating diabetes. They can boost your energy, metabolism, and maybe be responsible for more than 15% of your daily calcium. Chia seeds are easy to incorporate into your daily routine and have numerous health benefits and they are so fun to work with.

Soak chia seeds before eating them in a 1:9 ratio (That is about 1.5 T of chia to 1 c of water, juice, or non-dairy milk).
Use them as an egg replacement. 1 T of ground chia to 3 T water = 1 egg.
Through a couple of tablespoons in your fresh fruit juice for added texture.

#7 HEMP SEEDS

Hemp seeds have always contained powerful nutritional benefits despite their legal standpoint on the grocery store shelf, here they deserve a spot as a superfood. Hemp seeds are one of the only foods that contain all the omega fatty acids you need for a healthy body: 3, 6, and 9. You only need 1 tablespoon per day to get your whole foods daily dose of omegas. Plus they are high in protein. Hemp seeds are rich in Gamma-linolenic acids (GLA) a necessary fatty acid for hormone health, and can help to relieve PMS symptoms. Hemp seeds have been found to reduce joint pain, and specifically target Rheumatoid arthritis. As a high fiber food, hemp seeds ca relieve constipation.

Add hemp seeds to your smoothie, morning porridge or yogurt.
Hemp seeds and oil are sensitive to heat so use them raw and keep them refrigerated.
Use a cup of hemp seeds as a substitute for oil in a salad dressing.

#8 KELP

As a natural way to support the adrenals and the thyroid, sea vegetables are wonderful. They are rich in minerals and trace elements including calcium, magnesium, iron, potassium, iodine, manganese, and chromium. Iodine is a vital nutrient when it come to keeping your thyroid healthy. Kelp may help to control blood-sugar and improve blood glucose levels making it a welcomed ingredient for diabetics. Kelp is a plant-powered nutrient that is plentiful in nutrients and should be consumed often.

Make a “plant-based-bone-broth” with kelp as your base.
Add kelp to your beans when cooking to add nutrients and help to reduce gracious compounds.
Source kelp from the Atlantic ocean ensuring that it is as clean as possible.

#9 SCHISANDRA BERRY

Schisandra berries are a personal favorite medicinal allie of mine. Never heard of these little berries? They are traditionally from China and have been used for centuries as an adaptogen, boosting liver function and help to discourage adrenal fatigue. Schisandra berry enzymes have been studied in the healing and prevention of cancer and have shown to promote cellular and tissue repair and help to control inflammation. Some studies suggest that Schisandra increases glutathione levels and aids in balancing the hormones. Schisandra has a unique flavor, the berry is slightly sour and tart while the seed is slightly bitter and spicey. Each berry has its own unique flavor profile! They are a very energetic and nutritious food and are great to eat through out the day.

Make a tea or add a few dried berries to your water for medicinal benefits.
Eat the dried berries raw for an extra boost no matter what you are doing.
Add these power packed gift to your favorite trail mix.

#10 WHEAT GRASS

No superfood list would be complete without wheat grass. Wheat grass is at the heart of disease fighting foods and is used in many detoxification protocols. Wheat grass is most often taken in the form of juice of the grass grown from the wheat berry. The grass is juiced with a masticating or ‘slow’ juicer. Don’t worry, wheatgrass is gluten-free and now you can get a shot of wheat grass at almost any health food store juice bar. You can also find wheat grass powder and it is often added to other green supplemental powders. What is the big deal? Wheat grass is a kick-butt natural liver cleanser and you can really feel it! It is high in chlorophyll and so is rich in antioxidant properties, it also rich in amino acids, vitamins, and minerals. It’s oxygenating capabilities help you fight free-radicals and detoxifies the blood of heavy metals. It regulates blood sugar, boots metabolism, and alkalizes the body.

Growing wheat grass is easy, affordable, and fun.
Wheatgrass shots are readily available in most health food stores that have a juice bar.
Wheat grass has been used to fight and prevent cancer.

#11 APPLE CIDER VINEGAR (ACV)

Raw apple cider vinegar is no newbie to the superfood list of tonics and cures. An old folk medicine, apple cider vinegar has its roots in medicine for centuries. Raw apple cider vinegar improves digestion, restores your body’s natural pH, and decreases inflammation. Consuming raw apple cider vinegar will increase your energy, stimulate digestion and improve liver function. It contains potassium, pectin, malic acid, and calcium. As it is not pasteurized, raw apple cider vinegar contains raw enzymes and gut-friendly bacteria that are good for your body.

Trouble digesting? Try 1-2 T of ACV mixed with pure warm water and drink first thing in the morning.
Not just good inside, but on the outside too, try using ACV to treat skin issues including scarring and acne.
Add a tsp-1 T to your grains (while soaking) to help them predigest.

#12 NONI

You may have never heard of Noni a powerful superfruit, but Noni juice was actually responsible for the original superfood movement in the 90’s. A group of health food nuts started marketing the superfruit juice out of their love for the power-packed health benefits and the term superfruit and superfood was born and the movement took flight. In the 1990’s this juice was all the rage. Never heard of it? Well, now you know superfoods sometimes have just fifteen minutes of fame but this fruit still deserves a place on the medicine shelf. Actually Noni, a member of the coffee family is responsible for a $3 billion industry, so it is famous somewhere. A super high-antioxidant fruit has amazing anti-inflammatory properties. Noni is known to help reduce joint pain, skin conditions, and is a healing tonic for cancer, diabetes, and ulcers. This fruit juice is rich in just about everything from all the anti-oxidants to some of the most health beneficial enzymes.

Noni can be purchased as a juice from a specialty health food store.
Noni is available in capsules.
Noni fruits are hard to find the US but may be found at an Asian grocery market.

#13 QUINOA

This a great seed (not a grain) that is full of both fiber and protein. Quinoa is a complete protein, meaning that it has all the essential amino acids you need to fulfill your nutritional requirements. Quinoa is a grandmother plant, meaning she is old and wise and is known as an “ancient grain.” It is a gluten-free carbohydrate and has an impressive nutritional profile. Quinoa is one of the few grains that occasionally squeezes into the Paleo diet, is accepted on the gluten-free diet, great for a vegan diet, and even finds its way to the raw food dieters as a sprouted seed. It packs 8 grams of protein in one cup of cooked quinoa, this little seed has become a star of many healthy diets. Quinoa comes in three colors: white, black, and red and likely your local grocery store offers it in tri-colored.

Use quinoa as a gluten-free pilaf or tabbouleh.
Add a cup of cooked quinoa (chilled) to your salad for extra texture and protein.
Go savory or sweet, quinoa makes a great breakfast porridge.

OTHER SUPERFOODS WORTH MENTIONING

Goji Berries
Cinnamon
Coconuts
Broccoli
Kale
Spirulina
Shiitake Mushrooms
Sweet Potaotes
Manuka Honey
Chlorella
Flax Seeds
Moringa
Turmeric
Ginger
Pomegranates
Pumpkin Seeds

REFERENCES

http://www.almonds.com/food-professionals/about-almonds/food-safety?from-section=336
California Board of Almonds 2015
http://www.theatlantic.com/health/archive/2014/08/almonds-demon-nuts/379244/
JAMES HAMBLIN AUG 28, 2014
US National Library of MedicineNational Institutes of Health. Oxidantive Medicine and Cellular Longevity. https://www.ncbi.nlm.nih.gov. 2017.
http://www.whfoods.com/genpage.php?tname=george&dbid=377
http://www.berkeleywellness.com/healthy-eating